6 mistakes I made as a BEGINNER RUNNER

Summary

In this video, the speaker shares their journey as a beginner runner, reflecting on mistakes made over the past two years. They highlight key lessons learned, such as the importance of rest, proper nutrition, and adjusting training strategies. The speaker discusses the dangers of running too fast on easy days, neglecting stretching, and underestimating strength training. They also reveal the significance of breathing through the nose while running and offer advice for new runners. The video is filled with practical insights, focusing on how to avoid common mistakes for better performance and a healthier running experience.

Takeaways

• 😀 Prioritize rest and recovery to avoid overtraining and injury.
• 😀 Avoid running too fast on easy days and too slow on hard days to maximize training benefits.
• 😀 Stay out of the 'gray zone' by running at appropriate paces for easy and hard training days.
• 😀 Proper nutrition is crucial, especially around workouts, to fuel your body and avoid fatigue.
• 😀 Use tools like Lumen to track metabolic flexibility and guide your nutritional choices for better performance.
• 😀 Always stretch after your runs to aid in recovery and reduce muscle tightness.
• 😀 Incorporate complementary strength training exercises that support your running goals, focusing on key areas like legs and core.
• 😀 Focus on nasal breathing during runs to improve oxygen intake and enhance performance, especially at slower paces.
• 😀 Avoid skipping important strength training or complementary exercises in the gym that support running-specific needs.
• 😀 Give yourself time to adapt to the physical demands of running and resist the urge to push too hard too fast.

Q & A

What is one of the biggest mistakes the speaker made as a beginner runner?

One of the biggest mistakes the speaker made was not getting enough rest and not listening to their body. They struggled with overtraining, stress, and slow progress because they didn't prioritize recovery.

How does the speaker suggest dealing with overtraining and improving recovery?

The speaker recommends scheduling regular rest days, ideally one or two days a week where no running or minimal activity occurs, to allow the body to fully recover and adapt.

Why is it important to run at a slow pace on easy days, and fast on hard days?

Running at a slow pace on easy days helps build aerobic capacity and prevents overexertion. Running faster on hard days helps to improve speed and endurance. Staying in the 'gray zone' of moderate pace can lead to exhaustion without significant progress.

What is the 'gray zone' mistake mentioned by the speaker?

The 'gray zone' refers to running at a moderate pace that is neither too slow nor fast. It's ineffective for building either endurance or speed, which can lead to exhaustion and a lack of improvement.

How did nutrition impact the speaker's running performance?

The speaker's lack of proper fueling before and after workouts led to poor performance, such as feeling tired early in runs. After learning about the importance of nutrition, they started prioritizing it and noticed significant improvements.

What tool does the speaker use to track their metabolism, and how does it help?

The speaker uses a device called Lumen, which measures their metabolism through breath analysis. It helps them understand whether they are burning carbs or fats, allowing them to adjust their nutrition accordingly to optimize performance.

What is the benefit of using Lumen for nutrition planning?

Lumen provides a personalized nutrition plan based on real-time metabolic data. This helps the speaker ensure they are fueling their body correctly, optimizing energy usage during runs, and improving performance.

How does stretching after a run contribute to the speaker’s recovery?

Stretching after a run helps with muscle regeneration, reduces tightness, and aids in preventing injury. The speaker emphasizes making stretching a routine, even though it's not always the most appealing activity post-run.

What change did the speaker make to their gym routine to support their marathon training?

The speaker adjusted their gym workouts to better support their marathon goal by focusing more on leg exercises and strengthening their core, especially around the hip area, which helped them avoid discomfort during high-volume training.

Why is breathing through the nose beneficial for running?

Breathing through the nose helps increase the amount of oxygen in the lungs, leading to lower heart rates and improved endurance. It also helps the speaker ensure they're running at a slow enough pace, especially during easy runs.